Nutrition

1. Nutrition 6 Essential Nutrients

2. What is Nutrition? • What does nutrition mean to you? • Do you have good nutrition? • Rate yourself on a scale of 1 to 10, 1 being very low and 10 being very high • What components make up how nutritious we are?

3. Nutrients for Health • There 6 Major Nutrients that our body uses to complete daily processes and functioning

4. Carbohydrates • starches and sugars that provide energy • starches are complex carbohydrates and sugars are simple carbohydrates • Starches  rice, pasta, breads, potatoes, beans and corn. • Sugars  occur naturally in milk, fruit, and honey. Sugar is also added to many foods. • * body’s most important source of energy • *allows proteins to be used for building and repairing the body cells

5. Proteins • Nutrients used to build, repair and maintain body cells and tissues • Made from amino acids • Enzymes, hormones and antibody proteins help regulate body processes • Found in foods from animal sources • Examples: meat, dairy products and eggs. • Other examples of incomplete proteins from plants: beans, nuts and grains • If you run out of carbohydrate or fat as a source of energy you use protein

6. Fat • Nutrients that supply energy, keep the skin healthy and promote normal growth. • Body’s secondary source of energy (stored) • Adds flavour to food • Insulates body from heat and cold • Protects vital organs from injury • Saturated fats are solid at room temperature – ex: butter, fats in meats. • Unsaturated fats are liquid at room temperature – ex: from plant sources like vegetable oils, nuts olives and avocados • Anyone think of another type popular in today’s media???

7. Vitamins • Substances that help regulate body’s functions • For example: help body to fight infections • Water Soluble Vitamins (C, B1, B2, Niacin, B6, B12, folic acid) • Fat Soluble Vitamins (A, D, E, K) • Vitamin C – from fruits and vegetables • Vitamin D – from milk or the sun • Some people that do not get their daily intake of vitamins in food, take them in pill form

8. Minerals • Nutrients that strengthen bones and teeth, help keep blood healthy and keep heart and other organs working properly • Examples: Calcium, potassium and sodium • Calcium – helps build and renew bones, dairy is a great source of calcium • Potassium/Sodium – help maintain fluid balance in body. Sodium is found in salt

9. Water • Without water your body would not be able to function • Helps digestion, carries nutrients, removes wastes and regulates body temperature • Drink 8-10 glasses of water each day

10. ABC’s of Good Health • Aim for fitness • Build a healthy base • Choose Sensibly

11. Aim for fitness • Being physically active every day and maintaining a healthy weight are important for fitness

12. Build a healthy base • Eat a variety of foods to allow your body to function and stay healthy • Make grains, fruits and vegetables be the base of your meals • Make sure food is safe to eat, because harmful bacteria and viruses can cause food to spoil and make you sick

13. Choose Sensibly • Avoid consuming too much fat • Bad for your cholesterol which increases risk of heart disease • Avoid consuming too much sugar • Too much sugar can cause tooth decay • Avoid consuming too much salt • Too much salt may produce high blood pressure